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Friday, December 28, 2012

2012 Weekly Challenge #52! Annual Wrap-up and SMART Goals

Its hard to believe we're at week 52 and that the year is almost over.

The New Year is often a time for reflection, and for making goals, and that's what we're working on this week.

Take a little quiet time to yourself to reflect back on the last year. What did you do that you are really happy about or proud of? Give yourself some credit for those things and remember what you did to make yourself successful and to meet your goals.

Next, think about the upcoming year. There are 52 fresh new glorious weeks spread out before you and YOU get to decide what you're going to do with them!

Set a new goal for yourself, something you'd like to achieve over the next year. Specifically, set a fitness goal. Do you want to run or walk your first 5K race? Start training for and complete a triathlon? Learn to swim?  Try yoga?  Complete a half marathon? Be able to do 25 push ups without resting? Goal setting is important - if you don't know where you're going, it is hard to get there.

As you plan a successful and fit 2012, don't just make a list of resolutions set GOALS for yourself instead. Remember to keep your goals S.M.A.R.T. - Specific, Measurable, Attainable, Realistic and Timely. You can read more about SMART Goals here.

It has been an amazing year, full of growth, strength, challenges, triumphs and change. I wish you all a 2013 that is healthy, balanced, and full of joy.

Happy Holidays!

Friday, December 21, 2012

2012 Weekly Challenge #51: Give YOURSELF a gift

Is it just me, or have you spent the last few weeks scouring the planet for gifts?  Gifts for the kids, your best friend, family, coworkers - even the dog gets a gift this time of year.  It is fun to give, and picking out just the right thing is rewarding but...what about YOU?

This might be one of my favorite challenges because this week I want you to give a gift to YOURSELF!

Your gift can be whatever you decide on that works for your life.  Feeling a little chilly at bootcamp this winter?  Gift yourself a cozy hat.  Some new running socks?  You deserve them.  A water bottle to help you stay hydrated? Done.  Feeling like you need some time to yourself?  Give yourself the gift of an extra bootcamp this week, or even better a pedicure or massage!

Most women spend the majority of their non working (or even working) hours taking care of the needs and wants of others.  This year, give yourself the same treatment and give yourself a gift.


Friday, December 14, 2012

2012 Weekly Challenge Week #50: Hydration

Yep, back up on my soap box again...This weeks' challenge is all about HYDRATION.

Living where we do, it is almost impossible to forget to drink water in the summer.  Those triple digit days make it pretty easy to remember our water bottles when we leave the house, and all that sweating reminds us we need to restore our body's balance.

In the winter...well, the winter is a different story.  In the winter, it feels easier and more intuitive to grab an extra cup of coffee, or snuggle up with hot tea.  And a cold drink of water on a cold morning isn't exactly the first thing I think of grabbing.

Guess what though?  Hydration in the winter is important too!  The heaters are blowing on us all the time, drying out our skin and our membranes and leaving us even more susceptible to dehydration.  And don't forget that if you are even a little bit dehydrated - 2% - you will burn 30% fewer calories during your workouts and your regular activities of daily living.

This week's challenge:  Be sure to get your 80-100 ounces of water every day.  Do what you need to do to make it happen:  add lemon, add mint, set a timer to remind yourself to get up and get another glass of water, give yourself a reward.

Stay hydrated!  Your body will love you for it!

Sunday, December 9, 2012

2012 Weekly Challenge #49: Say No to the Good, and Yes to the GREAT!

'Tis the Season, right?

The season for parties, family commitments, shopping, wrapping up projects at work, charity events, Secret Santa, visits to Santa, Elf on the Shelf, open houses, white elephant gift exchanges...the list goes on and on and on.  What this adds up to is one very full calendar, and one exhausted Mama!

How many things on your list do you really want to do?  I don't mean what are you willing to do, or what you fell you "should" do, but what do you WANT to do?

This week, we challenge you to say NO to the good, and YES to only the GREAT.

Next time someone asks you to do something, no matter what or who it is, say yes only if it is something you really want to do.  If it isn't something great that will make you feel happy and good, then politely decline and fill your time with something better.  Think about what YOU want to do, and make it happen.

By saying no to the good, you leave more time for the GREAT, and more time for you in the process.

Have a GREAT week!